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WOD

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WOD 140409

By |09.04.2014|WOD|

Wednesday, April 09, 2014 Strength I: Close Grip Bench Press 5 x 3 reps, find your 3RM Strength II: Weighted Dips 3 x 3 WOD: 3 Rounds for time - 400m Run/30 walking Lunges/20 Toes-to-bar Post loads and times to comments. You want more? Fill out our contact form for Online Coaching.

WOD 140408

By |08.04.2014|WOD|

Tuesday, April 08, 2014 WOD I: FRAN - 21-15-9 Thrusters @42/30kg and Pull-ups (French Throwdown I) WOD II: Deadlift 1RM Post loads and times to comments. You want more? Fill out our contact form for Online Coaching.   Beitrag von Genuine Sport.

WOD 140407

By |07.04.2014|WOD|

Monday, April 07, 2014 WOD: 5k Run or Row @easy pace Post times to comments. You want more? Fill out our contact form for Online Coaching.

WOD 140406

By |06.04.2014|WOD|

Sunday, April 06, 2014 Rest Day/Mobility You want more? Fill out our contact form for Online Coaching.

WOD 140405

By |05.04.2014|WOD|

Saturday, April 05, 2014 Strength: Back Squat  5/3/1/3/5 (75-95%) WOD: 3 min AMRAP of 2 deadlifts/2 burpee over barbell (hand release) 4 deadlifts 4 burpee over barbell (hand release) 6 deadlifts 6 burpee over barbell (hand release) 8 deadlifts 8 burpee over barbell (hand release) 10 deadlifts 10 burpee over barbell (hand release) add 2 deadlifts & 2 burpee over barbell (hand release) every round, Score: multiply total reps of deadlifts with the weight in kg Post loads and scores to comments.

WOD 140404

By |04.04.2014|WOD|

Friday, April 04, 2014 Strength I: Overhead-Squat 3 x 5 reps Strength II: Snatch 5 x 3 reps (70-85%) WOD: 3 Rounds for time - 20m Farmers Walk (@2/3 BW per hand) and 20 Burpee Box Jumps Post loads and times to comments.

WOD 140403

By |03.04.2014|WOD|

Thursday, April 03, 2014 Skill: HSPUs (free standing) Strength: Bench Press 5/3/1/3/5 (75-95%) WOD: 7min AMRAP - 7 Pull-ups/7 Kettlebell-Swings @24-16kg/7 Push-ups Post loads and reps to comments.

WOD 140402

By |02.04.2014|WOD|

Wednesday, April 02, 2014 Strength I: Deadlift 8 x 2 reps (maximal speed, 50-60%, Rest between 60 sec.) Strength II: Deficit Deadlift 5-7cm, 3 x 3 WOD: 9min Ladder 3/6/9/12/... Front Squat @42-30kg and Toes-to-bar Post loads and reps to comments.

WOD 140401

By |01.04.2014|WOD|

Tuesday, April 01, 2014 Strength I: Power Clean + Push Press 5 x 3 reps (70-85%) Strength II: 1 set max reps Dips @Rings (scaled: Push-ups) WOD: 21 Wall-balls @9-6kg, 21 Lunges (Front Rack @30-20kg), 200m Run, 15 WB, 15 Lunges, 400m Run, 9 WB, 9 Lunges, 800m Run Post loads and times to comments.

WOD 140328-31

By |28.03.2014|WOD|

Friday-Monday, March 28-31, 2014 CrossFit Open Workout 14.5 Mobility or Rest Day Post times to comments.